Sweets to Eat for Nursing Mothers

by Sara Ipatenco

Eat many different nutritious foods while you're nursing.

While you're nursing you should eat a well-balanced diet that includes a variety of nutritious foods. The nutrients in healthy foods support your own health, but also promote the growth and development of your infant. If the majority of your diet is filled with nutrient-dense foods, there is room for an occasional sweet. Foods that are sweet, but also nutritious, can have a more regular place in your breast-feeding diet.

Drawbacks

Eating too much sugar isn't good for you. When your diet contains excess amounts of sugar, you are likely consuming far too many calories, which can make losing extra baby weight more difficult. If your diet includes a large amount of sugary foods, such as baked goods and soda, there is less room for foods that provide essential nutrients such as protein. You secrete 6 to 11 grams of protein into your breast milk each day, which supports your infant's growth. If you don't consume enough protein because your diet is too high in sugary foods, it can impact your baby's development. Too many sweets might also cause you to become deficient in calcium, which your baby needs for her growing skeleton. Choosing nutritious sweets can help prevent these nutritional deficiencies.

Fruit

Fresh fruit is naturally sweet, but it is also part of a healthy breast-feeding diet. Fruit is packed with essential vitamins and minerals that help protect your health, and support your baby's growth and development, but it doesn't contain unhealthy added sugar. Slice an apple and dip it in peanut butter for a healthy sweet treat. Drizzle orange or grapefruit segments with 1 teaspoon of melted dark chocolate, or cut a banana in half, smear it with almond butter and sprinkle it with chopped walnuts. Make a fruit salad with sliced kiwi, mango, papaya and pineapple and garnish it with fresh mint. Prepare a smoothie by pureeing fresh fruit with 100 percent fruit juice and low-fat plain yogurt.

Yogurt Parfait

Low-fat plain yogurt is a nutritious source of protein and calcium and can be combined with additional ingredients to create a nutrient-packed parfait. Plain yogurt is lower in sugar than fruit-flavored varieties as well. Spoon a small amount of yogurt into the bottom of a glass. Top with fresh blueberries, raspberries and sliced strawberries. Sprinkle low-fat granola on top of the fruit. Repeat with another layer of yogurt, fruit and granola. Drizzle a small amount of honey on top of the last layer and chill the parfaits until you are ready to serve them. Replace the berries with your favorite fruits to change the flavor of the sweet treat.

Additional Sweets

Make a healthy banana split. Top a banana with low-fat vanilla, chocolate or strawberry ice cream or frozen yogurt. Top the dessert with fresh fruit, chopped nuts or a small amount of grated coconut. Top low-fat graham crackers with fat-free whipped topping and a sliced cherry or strawberry for a more nutritious take on s'mores. Serve a slice of angel food cake, which is fat free, with fresh fruit or a drizzle of honey. A serving of sorbet or a frozen pop made with 100 percent fruit juice are additional sweets that supply small doses of vitamins and minerals.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

Which of these foods do you like to eat?

Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

What kinds of foods would you like to incorporate more in your diet?

Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

Fruits

Which of these fats do you like?

Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

Which of these vegetables do you like?

Broccoli

Kale

Carrots

Peppers

Sweet potatoes

Which of these proteins do you like?

Beef

Chicken

Tilapia

Turkey

Eggs

Pork

Which of these grains do you like?

Whole wheat

Brown rice

Oatmeal

Cous Cous

Bulgar

Which of these fruits do you like?

Apples

Bananas

Pears

Kiwis

Oranges

Peaches

Pomegranates

Berries

Which of these foods do you like to eat?

Fish

Nuts

Vegetables

Meat & Poultry

Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

About the Author

Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.

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